Dani G!

Dani G!

Warm up: CrossFit Warmup x 3
Pre-mobility: Overhead rib mobilization with lacrosse ball

Health and Fitness
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds

B.
For max calories:
3 Minutes of Assault Bike
Rest 1min
For max reps:
2 Minutes of Dumbbell Thrusters
Rest 2min
For max calories:
3 Minutes of Rowing
*Have athletes go through this as a conga line. person one starts on assualt bike, during rest they move to thrusters and athlete 2 gets on assault bike. keep moving through this way till all athletes get through. if all else fails use row for both.
Classic:
A. Three sets with empty bar: Hang snatch pull x2, hang snatch high pull x 2, hang muscle snatch x2, overhead squat @2111 x2, rest 60s
B. Five sets:
Hang Snatch x 3 reps, (choose power or squat depending on individual) 
Rest 2-3 minutes

C.For max calories:
3 Minutes of Assault Bike
Rest 1min
For max reps:
2 Minutes of Dumbbell Thrusters
Rest 2min
For max calories:
3 Minutes of Rowing
*Have athletes go through this as a conga line. person one starts on assualt bike, during rest they move to thrusters and athlete 2 gets on assault bike. keep moving through this way till all athletes get through. if all else fails use row for both.

D. Mobility = T-spine smash, banded bully